Why an extra cup of coffee a day could be the key to reducing frailty

It’s no great surprise to any of us that with ageing comes the inevitable deterioration of our bodies. As the years notch up, we tend to lose muscle mass, vital organs decline, we become slower, weaker and less mentally focused. The stairs seem steeper, the shopping feels heavier, we get out of breath more often and a favourite vase on the top shelf of the cupboard becomes frustratingly out of reach. We become, in short, more frail.

Prof Tahir Masud, a clinical adviser for the Royal Osteoporosis Society and a consultant physician at Nottingham University Hospitals NHS Trust, explains that “frailty means older people not only have a reduced mobility but are at a higher risk of falls, which can increase the risk of broken bones, escalate the possibility of hospitalisation as well as an earlier death”.

Of course, eating a balanced diet and maintaining a physically active lifestyle helps, but interestingly the latest research puts coffee on the list of beating frailty. A recent study published in the European Journal of Nutrition claims that regularly drinking 4-6 cups of coffee a day has been linked with a reduced risk of frailty. And because, for many of us, coffee is craved and revered, it could now mean we can enjoy those daily cups of Costa Rica’s finest while feeling reassured that it is supporting our health…

What did the report reveal?

This research, which carried out an analysis over seven years, surveyed 1,161 adults aged 55-plus through the Longitudinal Ageing Study Amsterdam. It’s the first of its kind to look at the relationship between coffee consumption and effect on frailty.

The physical health of the participants was evaluated using a model known as Fried’s Five-Component Frailty Phenotype (developed by Dr Linda Fried in 2001), which focuses on certain frailty traits: unintentional weight loss, weakness, exhaustion, slow walking speed, and low physical activity. The results from the research supported the idea that moderate-to-high (2-4 cups a day) habitual coffee consumption led to improvement in these areas and so may reduce the risk of frailty in older adults.

Bini Suresh, a spokesman for the British Dietetic Association and the lead dietitian at Cleveland Clinic London, has some reservations: “While a seven-year study lends credibility, there are a few important limitations and caveats to consider. The study is observational, so we can’t confirm cause and effect – the people who drink more coffee might engage in other health-promoting behaviours. But it does add weight to the growing evidence base linking certain dietary patterns and specific foods with functional health outcomes, particularly in the ageing.”

How does coffee make us stronger?

There is growing research which advocates the benefits of moderate coffee drinking. Its unique components each play a role in making it a rich source of dietary positives. The caffeine content acts as an “adenosine receptor antagonist”, which in layman’s terms means it helps reduce fatigue and enhance alertness. 

Plus, caffeine can improve muscle movement, thus supporting mobility and reducing weakness. The polyphenols (natural plant compounds) have anti-inflammatory and antioxidant properties which support age-related muscle loss, swelling and overall function, while a lesser-known compound, trigonelline, may sustain cognitive health and improve memory.

Dell Stanford, a senior dietitian at the British Heart Foundation, adds: “Consuming two or three cups of coffee a day may be linked to lower risk of cardiovascular disease compared to drinking no coffee. However, drinking more than four or five cups of coffee per day will probably raise your caffeine intake to above the recommended daily maximum of 400mg (4-5 cups).

“Generally, the effects of too much caffeine may include temporarily increased blood pressure and heart rate, palpitations, anxiety, agitation, nausea, headache, and sleep disturbance.”

Can coffee substitute regular exercise?

Suresh thinks not. “Coffee complements, it shouldn’t replace exercise,” she says. “Regular physical activity will directly improve strength, endurance and the body’s ability to function well. While the caffeine in coffee might give you a performance boost and delay fatigue, it’s there as a support tool. I’d always advise regular movement and a healthy balanced diet that includes antioxidant-rich foods, like coffee.”

What other foods might help with frailty?

Antioxidants, like polyphenols, help to neutralise free radicals, protecting cells, including muscle and brain cells, from damage. Nichola Ludlam-Raine, a dietitian and the author of How Not to Eat Ultra-Processed, says:“Yes, coffee is a major source of polyphenols, but similar compounds are found in berries, dark chocolate, olive oil, green tea, and many vegetables. Once consumed, they’re absorbed in the gut (though bioavailability varies), metabolised mainly in the liver, and act throughout the body.

“Protein-rich foods (like eggs, dairy, legumes, tofu, fish and lean meat) are important for muscle preservation, in addition to foods rich in omega-3 fatty acids (like oily fish, flaxseed and walnuts), and those containing vitamin D and calcium are also key (think eggs and dairy!) for bone strength. 

“Fermented foods are also important for gut health (which supports immunity), and colourful fruits and veg for their antioxidant content, which all contribute to preventing frailty.”

What type of coffee is best?

In the UK, around 95 million cups of coffee are consumed daily. And although they come in a smorgasbord of flavours, add-ons and sizes, the general thinking is that a straight, black, filtered coffee (ones that have been through a paper or metal filter such as an AeroPress or filter coffee machine) is the healthiest. 

Adding milk to your brew will provide certain essential vitamins, protein and calcium but if you get into the cappuccino and latte territory you will also be totting up the calories. Data from a Scandinavian study (the Tromso Heart Study) found that drinking filtered coffee was associated with lower mortality, while non-filtered coffee contributed to increased cholesterol and cardiovascular risk.

Choosing a high-quality bean will mean it’s rich in polyphenols, while an organic product won’t have been subjected to pesticides and other contaminants. Medium-roast coffee provides a balance of antioxidants (dark-roast can pose potential risk of acrylamide, a chemical which forms when foods are cooked at high temperature). And, although processed, decaffeinated coffee isn’t necessarily bad – it still contains all the benefits, just perhaps at slightly lower levels.

Are there downsides to drinking four or more cups of coffee daily?

Not everyone’s tolerance to coffee is the same, but generally, an overload of caffeine can have health repercussions. Ludlam-Raine says: “Yes, there could be potential issues, including disturbed sleep, especially if consumed after midday (caffeine blocks adenosine, the chemical that promotes sleepiness). 

“You could also experience increased heart rate, anxiety and raised blood pressure. Anyone who struggles with acid reflux or IBS might find too much coffee causes digestive problems. It’s also worth noting that caffeine can interfere with calcium absorption – so older adults should balance intake with good sources of calcium and vitamin D elsewhere in their daily diet.”

[Source: Daily Telegraph]